High-Pull Burpee

The high-pull burpee is a two-in-one, multi-joint exercise that increases strength, power and endurance throughout the entire body. The exercise is a balanced upper body workout as the high pull portion workouts your pulling muscles, and the burpee segment includes a pushup, which challenges your pushing muscles. This exercise has become popularized by many CrossFit workouts.


  1. 526_A
    Holding a dumbbell in each hand, stand tall with your feet shoulder-width apart. Bend down and place the dumbbells on the floor before hopping back into pushup position.
  2. High-Pull Burpee
    Quickly spring your legs forward to the bottom of a squat and stand up tall. As you stand, shrug the dumbbells up as high as possible before returning to the starting position.

Trainer’s Tips

  • Avoid rounding your back throughout the move by engaging your core.